Enhancing toe grip strength is emerging as a key factor in improving overall balance and reducing the risk of falls—a concern that is especially relevant both for athletes and for aging individuals. 
Research indicates that issues with the toes can affect performance, particularly by influencing balance functions.1) In fact, toe grip strength has been linked to the strength of the quadriceps, a relationship that underscores its role as a potential risk factor for falls.2)
Training the toes by focusing on both the upward and downward movements as well as the opening and closing motions can help strengthen this often-overlooked component of physical performance.
In sports where quick, agile movements are essential, a lack of proper balance—whether leading to a complete fall or even a near-fall—can disrupt the flow of motion and cause critical delays in subsequent movements. For athletes whose primary goal is to enhance performance through training, selecting equipment or training modalities that provide a firmer, more resistant surface (a “firm type”) may be advisable to effectively build toe grip strength.
Conversely, as individuals age, the natural decline in muscle strength and balance function makes them more susceptible to falls. In these cases, the focus shifts from aggressively enhancing strength to preventing its decline. A softer training approach, or the use of “soft type” devices, is recommended to help maintain toe grip strength without overstraining the muscles. While toe grip strength is only one piece of the puzzle—given that falls are influenced by multiple factors, including insufficient foot lifting—it remains a promising avenue for fall prevention.
Overall, whether you are an athlete looking to optimize your performance or an older adult striving to maintain balance and reduce fall risk, incorporating targeted toe exercises into your routine can be a valuable strategy. By paying attention to the specific demands of your sport or daily activities, and by selecting the appropriate training method, you can make meaningful strides in enhancing balance and building a body that is less prone to falls.
-----
References:
